Run The Woodlands 5K #192 - PR 20:37

OBJECTIVE
Test my legs (ITB's & right calf); Run a good race; Assess fitness
Stretch goal - if everything's going well, press for a PR

ACHIEVED
3.1 mi. : 20:37 = 6:42/mi. NEW PR

8:00 AM 44° 88% 0 mph

Very strange race today .... I'm thrilled with shaving 11 seconds off my PR. The fact that it follows no speed workouts since before Thanksgiving is a huge surprise. There hasn't been much intensity to my workouts since the 2 week layoff after Thanksgiving. From that point, I've run more frequently but with reduced intensity and mileage. I've only been around 20 miles a week with my longest run an 8 miler last Saturday. What's more surprising to me is that since Wednesday my legs have felt terrible. The left ITB seems to have only gotten worse since Wednesday morning's run. I didn't run Thursday or Friday. This break was planned. But noticed that throughout each day after sitting for extended periods at work, my left ITB and, to a lesser degree, my right ITB really felt ... strained ??? or maybe inflamed ... ??? This morning I wondered if I should even go to the race but decided it was scheduled and, if I had to, I could just shut it down mid-race.

The race was lightly attended today. I'm sure tomorrow's Houston marathon played into the participation. It was cool. I wore tights and my Nike jacket over a technical t-shirt. I also wore gloves and knit hat.

As usual a few younger runners pressed the pace as we circled the bus loop at the elementary school twice. Shortly before leaving the loop I checked my watched and, if I recall correctly, I was at a 6:08/mi. pace. This was a faster start than I wanted. There was a group of 4 or 5 guys ahead of me leaving the school. I was able to put them behind me over the next 1/3 mile.

A little less than a mile in, I was aware a couple of the guys were hanging with me. I thought I did a good job running my race and not letting their presence impact my pace.

I covered the first mile in 6:25. I had planned to be at 6:27 so I felt good. My legs were not bothering me in the slightest which really surprised me based on the past few days. My focus shifted to holding the pace. One runner was still with me. It seemed that he was drafting off me but there was no wind. The wide sidewalk is winding and I was staying on the tangents as much as possible. This most likely made it difficult to pass me ... if in fact that was his intention. I hoped that I would be able to drop him but it became clear that he was going to stay with me. My next hope was that it came down to a kick; hoping I would have something in the tank even without any speed work since before Thanksgiving. I felt my form breaking down slightly and my pace falling off a bit. Aerobically I felt fine but I think the fast start was catching up with me.

Somewhere around 2 miles, I was passed. I had covered Mile 2 in 6:46; had planned for 6:42. So I was slightly slower (+2 seconds) than my goal through 2 miles. I stayed on the heels of the runner who had passed for somewhere around 1/3 mile before he started stretching it out on me. I hoped to see him closer to the finish but I didn't. I think he ended up finishing 20 seconds in front of me. I tried to focus on holding my form together. For me that usually means resisting the urge to lean back at the waist. I do this by working to keep my shoulders over the balls of my feet. I also felt like I was overstriding a bit so I tried to shorten my stride a bit and increase my turnover. I feel like all of this helps me. However as usually happens, I was only able to keep my mental focus for short distances. I persisted but wasn't able to stick with it as much as I would have liked.

Based on how I was feeling when I was passed, I had decided on a two-stage kick. I don't know if this technique has any value at all. It may even be counterproductive. For me this means that with a 1/2 mile to go, I really hit it at about 90%+ effort. I'm not able sustain this for long ... maybe 200 - 250 meters. From there, I naturally slow. This allows me to recover ever-so-slightly for a final push. Today's data shows I made a strong push for about 200 meters before falling back to the overall pace. Then with 200 meters left, I made a good final kick.

I finished at 20:37 (based on times being called at the finish line). I was happy and surprised. The the last several weeks training and the past few days leg issues. I really doubted my ability to pull anything like this off. I'm looking forward to my next phase of training.

The weather was cool and I think it's supposed to continue for tomorrow's Houston Marathon.

Good luck to all of tomorrow's marathoners and especially my running friends!

PRE RUN
Earlier, Grape Nuts w/skim milk & water
Multivitamin, 800 mg Ibuprofen, & water
1/2 Clif bar & water

POST RUN
Water, SlimFast, & 1/2 Clif bar
Later, flax seed pancakes 2/syrup & skim milk
Later than later, French toast & skim milk

Now the Left

OBJECTIVE
3 mi : no pace

ACHIEVED
3.01 mi. : 25:07 = 8:20/mi.

5:29 AM 46F 64% 6mph

Missed yesterday's hill session due to work (year-end close). Thought I'd do an extra mile mile today and go 4 but woke up late and as soon as I started my left ITB flared. This was/is a surprising development. The left has always been secondary and never too bad. But today it got my attention early and often! I pulled back the reins just hoping to get the run in. By the time I was on the third mile, the knee had numbed. This is a obviously a frustrating development. Today was supposed to be my last training run before Saturday's 5K but I'm not exactly sure how the play this latest set back. I also have no good idea what led to this. Hopefully it's short-term but I'm starting to have my doubts.

PRE RUN
Clif bar & water

POST RUN
oatmeal w/skim milk, cinnamon, & honey, multivitamin & water

Inadvertent Proof

OBJECTIVE
5 miles : no pace

ACHIEVED
5.11 miles : 44:45 = 8:45/mi.

4:43 AM 70° 83% 10 mph

It seems I inadvertently proved a theory that I've subscribed to. I didn't eat or drink before or after yesterday's run. Today I was quite sore and stiff. I think by depriving my body nutrients at critical times yesterday, I slowed the recovery process. On top of that, I failed to stretch after yesterday's run. So it's difficult to know what to attribute the way I felt this morning to. But in a very real way, I proved to myself that I need to be sure to get proper nutrition and stretch. I know that's not an earth-shattering revelation. But being a firsthand witness has made the case much more obvious to me. By the way, none of this was planned. It's just how things ended up working out yesterday.

It was warm for today's 5-miler. Fortunately, I loosened up once I got going. I treated the effort like a recovery run given my recent runs over consecutive days. I didn't want to push the pace and figured I'd be around 8:45. I sat on this pace through 3 miles then fell off for mile 4 and finished stronger for mile 5.

I hope it's cooler this weekend! I think it's supposed to rain mid week so that may turn the current trend and give the marathoners better conditions.

PRE RUN
Clif bar & water

POST RUN
SlimFast & multivitamin
Later, oatmeal & skim milk

Unseasonably Warm

OBJECTIVE
3 miles : no pace

ACHIEVED
3.37 mi. : 26:39 = 7:55/mi.

6:36 AM 64° 94% 8 mph

I just wanted to get out today and see how I felt after yesterday's good run. I had the idea in the back of my head that I just wanted to finish strong. This concept was balanced against the fact that I just wanted to stretch it out.

It was warm this morning. For the sake of next weekend's Houston marathoners and especially my friends who are running, I hope that it's cooler next Sunday morning than it is today! A marathon start in the mid-60's most likely would not result in a good day.

While stretching out before I got started, I noticed that my hips had a bit of tenderness in them. I'm guessing it's the ITB "connection" at the hip. It didn't bother me at all during the run but it was there pre-run. My right calf felt good before, during, and after. I think I'm ready to officially declare that injury as behind me. I should probably wait on any "free from injury" declarations until after next Saturday's 5K. My body will encounter some stresses that it hasn't been subjected to in a while ... so until then I'll tread lightly ....

Today's run was decent. Nothing especially noteworthy. I tacked on a little extra at the end just to force myself mentally to run in my neighborhood. For some reason, I seem to have a mental block about doing that.


PRE RUN
Nothing

POST RUN
Nothing